Monday I took my first trip to Total Endurance to try out their underwater treadmill. The first 5 minutes were uncomfortable as I got used to the impact on my ankle. It wasn't painful, just uncomfortable from where I have been aqua-jogging with no resistance or just walking. From there in it gradually eased and by the end of the 20 minute session I was ticking along nicely, and close to the machine's top speed.
Tuesday, having found my missing ID badge, I took a trip to the gym. I started with half an hour on the exercise bike. I jumped the resistance up much faster than my previous attempts and managed to take it up to Level 9/25. This meant pushing over 230 Watts, which is a pretty decent number for me on two good legs. I could only hold that for about 3 minutes though, rather than the 25+ I should be able to do. Still, it is another measurable improvement and something to aim for next time.
I am going to count the 5 minutes I did next on the cross-country skiing machine as run-equivalent miles. Weirdly my left calf was having to work really hard but my right calf didn't seem to be getting much from it. I did then go on the leg press machine and tired some one leg squat press and calf press exercises at very light resistance.
In the evening I went to the pool to do a set of 100m reps on 2:15 starts. The first 4 were great. I was doing times that were directly comparable to last year. Then I completely ran out of gas and despite shifting to 2:30 starts I dropped 10 seconds per 100m.
Wednesday I had a rest day on my plan, but decided instead to get my aqua-jogging session in early. I also did another round of physio exercises. I then made the mistake of standing on the scales when i got home. Although I am back doing some proper exercise the last week or so I am clearly no longer burning massive calories to build bones. I have added nearly 5kg in under a fortnight and am over 80kg for the first time in several years.
Thursday was another trip to the underwater treadmill. I cranked up the speed early on and managed to max out the machine with 10 minutes to go. Then I went to the pool for an easy 20 minute swim and accidentally put in my fastest 20-min TT of the year.
Friday I rode to work in the morning. The mountain bike is in terrible condition and effectively acted as a 1x9 with the front derailleur completely seized. There was a bit of a headwind but it didn't account for more than a small fraction of the 48 minutes it took me. I didn't even consider riding the uphill equivalent to get home.
Saturday I started with a slow set of swim reps at bucksburn. Purposefully slow because I knew I was going to try a run when I got home. I went out with Dexter for a very slow couple of miles. Ankle wasn't painful, but it was very stiff and awkward to run on.
Sunday I went to the pool again and did an easy 750m before taking Dexter out for another short and slow jog. In the afternoon we had to take Dexter home and then try to get a start on all the DIY jobs that I was meant to do during my Xmas break. By dinner time I was completely shattered and my plan to do double weights and core sessions in the evening was thrown out in favour of a nap. I did manage another set of physio exercises during Top Gear.
First commute ride, first (and second) attempt at a jog. I am fairly happy with this week. Just a bit frustrating that the minute I start even the laziest attempts at running and commuting that I am too tired to finish my other sessions.
Targets - Swim 3.0 miles, Bike 21.0 miles, Run 6.0* miles.
Stretching session x0, Core session x2, Weights session x2.
Monday - Underwater treadmill ~1.0 miles in 20 mins.
Swim with TPT 1.3 miles (2,150m) in 51 mins.
Tuesday - Gym exercise bike 30 mins 8.6 miles.
Gym ski machine 5 mins ~0.2 miles.
Swim at bucksburn 1,000m in 25 mins.
Wednesday - Aqua-jogging 35 mins ~440m.
Physio exercises.
Thursday - Underwater treadmill ~1.9 miles in 30 mins.
Swim at bucksburn 1,150m in 21 mins.
Friday - Commute ride to office 7.1 miles in 48 minutes.
Saturday - Swim at bucksburn 1,000m in 23 mins.
Jog with Dexter 1.9 miles in 26mins.
Physio exercises.
Sunday - Swim at bucksburn 750m in 14 mins.
Jog with Dexter 1.4 miles in 17 mins.
Physio exercises.
Actuals - Swim 3.8 miles (6,050 m). Bike 15.7 miles. Run 6.6* miles.
0 short core, 0 short light weights and 0 stretching / rollering session. 0 mins of yoga.
Physio exercises x 3.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 26.9, (20.2), [22.2],
B 34.6, (36.0), [39.6],
R 10.5*, (8.6), [9.5].
Core - 16, (16)
Weights - 16, (16)
Yoga - 0, (0)
*Includes aqua-jogging and estimate treadmill values.
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